5 rules for weight training nutrition

Weight training is vital to build muscle mass,
strengthen your bones and decrease your body fat percentage. But you should
also be mindful of what you eat to reap the benefits of weight training. Make sure
you are following these five nutrition tips to get the most out of your weight
training.

1. Do not skip breakfast

A healthy breakfast is important to
fire up your metabolism and prevent cravings later during the day. You will
also have more energy during the day and for your workout. Don’t expect your
body to perform if you are not giving it the proper nutrients. Be sure to
include protein in your breakfast to keep you satisfied for longer. Good
examples are omelettes, cottage cheese, or plain yogurt.

2. Eat every three hours…

When trying to build muscle, it’s
important to keep your metabolism going and not get to the point of starvation.
The faster your metabolic rate, the easier you will be able to burn fat and
make way for lean muscle. Regular snacking also helps with muscle repair and will
give you enough energy for your weight lifting workout. Include protein with
every meal, as studies have shown that it can increase your metabolism.

3. …but be mindful of when you eat what

A balanced diet is key for any workout
plan to be effective, but it’s also important to get the timing right to make
your workout as beneficial as possible. Know when to eat what, and it can
benefit the quality of your workout, as well as the repair and building of your
muscles afterwards. Carbohydrates serve as a great source of fuel before a
workout, while protein after a workout helps speed up muscle recovery and is
essential for tissue growth and repair.

4. Incorporate fresh fruits and
vegetables in your meals

Fruit such as berries and leafy green
vegetables like spinach are especially rich in antioxidants. Without these
nutrients, your immune system is compromised and your energy levels are low.
Antioxidants are chemicals important for fighting free radicals, which cause
the decaying of cells. Without these antioxidants, your cells can’t rejuvenate
and therefore your muscles can’t repair and build as efficiently. Another
reason why fruit and vegetables are so important in a weight training diet is
because they are filled with fibre that keeps you fuller and energised for
longer without adding additional calories.

5. Eat healthy fats

Not all fats are good for the body,
but unsaturated fats are vital for healthy cholesterol levels and heart health.
To build muscle and lose fat, it’s also important to incorporate sources of
healthy fats in your diet, since eating fats keeps the body’s overall functions
working and can ultimately help with fat loss. Healthy fats are also important
for overall muscle build and repair, since fats assist important bodily
functions that aid repair. Incorporate good fats such as nuts, seeds, olive
oil, avocado and oily fish in your diet.

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